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There are a large number of foods in this group, including red meat, chicken, pork, fish, seafood, and vegetarian options such as, eggs, tofu, chickpeas and kidney beans. The majority are eMarked 1e to 3e, indicating they are low to medium energy density foods. Due to their high protein content, most meat and alternatives give you long-lasting energy and hence their eMark colour is blue.

eMark value of meat and alternatives

Food item eMark number eMark colour
Eggs 2e if boiled or poached but 3e if fried or scrambled with butter blue
Fish , seafood 1e or 2e, depending on cooking method and type of fish/seafood blue
Beef, lamb, chicken, pork Mostly 2e, but some are  3e if higher fat meat or cooked with extra fat blue
Vegetarian options, e.g. chickpeas 1e due to high water and fibre content blue

Meat and alternatives provide some very important nutrients, including protein, carbohydrates (in vegetarian options), Vitamin B12, Vitamin B1 (thiamin), Vitamin B3 (niacin), and minerals such as iron, zinc, magnesium, potassium, copper, potassium, phosphorous and selenium.

Protein is required in the body for building and repairing tissue, for making enzymes that assist with many of the chemical reactions in the body, and for the production of haemoglobin which carries oxygen in the blood.

Vitamin B12 is only found only in animal products, and is essential for healthy blood and nerves, while Vitamin B3 (niacin) maintains a healthy skin, and digestive system, improves blood circulation and increases energy.

Meat products are an important source of  minerals, particularly iron, which is required by red blood cells to transport oxygen around the body. If you do not eat meat or eggs, you may need an iron supplement to prevent anaemia.
Some meats contain large amounts of saturated fat, which increases total blood cholesterol and can lead to blood clotting. A high fat intake can also cause obesity, increasing the risk of heart disease, type 2 diabetes, high blood pressure and some cancers. It is best to choose lean meats, cut all visible fat off, and cook without extra fat.

Not all fats are bad for you. Some healthy fats and oils are found in oily fish such as salmon and sardines.
What about processed meats like sausages, salami and bacon? Because they have a high saturated fat content, these meats belong in the others food group. You should eat  these products only occasionally, in small amounts.

Apart from eggs, the vegetarian alternatives to meat do not contain saturated fat or cholesterol. However they do provide the body with carbohydrate as well as protein.

Some examples of serving size of meat and alternatives are as follows.

Food item eMark Serving size
Tofu 1e blue 1 cup (235g)
Red kidney beans, boiled 1e green 1 cup (190g)
Shrimps, canned 1e blue ¾ cup (167g)
White fish fillet, baked 1e blue 1 fillet (190g)
Beef,  lean mince 2e blue ¾  cup (128g)
Chicken, thigh (trimmed of fat) 2e blue 1 thigh (105g)

Find the eMark value of your favourite meats and alternatives

Find out how many servings of meat and alternatives are in your recommended eMark meal plan